Hockeyexercises for technique condition

• Jump on your left foot and hold balance for 10 seconds, then sprint to the red line.
• Repeat on your right foot and sprint to the red line.
• Perform high knees on the spot for 10 seconds, stay on your toes and sprint to the red line.
• Do 5 lunges on your right leg and 5 on your left leg, then sprint to the red line.
• Jump sideways over the line back and forth 3 times, then sprint to the red line.
• Repeat the sideways jumps, but with your back facing the field.

Execution

• Sprint within 35 seconds (adjust time if necessary).
• Touch the line with your hand when turning.
• Follow the course: from the backline to the 23-metre line, back to the backline, to the centre line, back to the backline, to the 23-metre line, and back to the backline.
• Take 30 seconds rest and repeat the sprint.

• Improvement of fitness and transition.

• Play out a two-versus-one situation through the centre with a shot on goal.
• In case of a foul or goal, a three-versus-three follows at the side towards the centre line.
• A guard pass is mandatory in this situation.
• There are 10 seconds available to create a shot in the two-versus-one.
• There are 10 seconds available for the three-versus-three.
• With a guard pass in the three-versus-three, the new two-versus-one begins immediately.

• The trainer calls out a colour code, for example: WHITE RED RED.
• The player who reaches the circle first is allowed to strike first.

• Keep an eye on the ball and pay attention to your running direction.
• Look at your teammate to determine if you can shoot at the goal.

• 3 teams: blue, red, and white.
• Each team has 3, 4, or 5 players.
• The attacking team (A) has 1 extra player (e.g., 3:2, 4:3).
• One player from the defending team (B) is positioned with the trainer.
• The non-playing team (C) is positioned at the centre line.

• If team A scores, they defend with one player less.
• Team B positions itself at the centre line and goes on the attack.
• The trainer introduces the ball into play.
• Alternate left and right sides.

• Attack from the left: Blue attacks, white defends, red is ready on the right.
• Attack from the right: Blue defends with one player less, red attacks, white is ready on the left.
• Attack from the left: White attacks, red defends with one player less, blue is ready.

• Form two teams that play against each other.
• The trainer calls out a colour combination.
• Players run to the corresponding cones and then into the circle.
• The trainer throws a ball into the circle.
• Players engage in a one-on-one duel.

• The goalkeeper stands in his position.
• Place two gates made of cones on the 23-metre line, to the left and right of the goalposts.
• Player in red starts at the top of the circle and accelerates with the ball through the gates.
• After passing through the gates, red plays the ball to player in blue.
• Red sprints around a cone to put pressure on blue or to take the ball away.
• Blue receives the ball, accelerates, and runs through the gates.
• Once blue is through the gates, red may no longer take the ball away and returns to the cone.
• Blue accelerates to the top of the circle and finishes on goal.

Execution

• Players stand back-to-back.
• At a distance of 10 metres from each player, there is a cone with a ball on it.
• At the whistle or the command "START!", players run to the cone.
• They each pick up the ball, run back to each other, and hand the ball to one another.
• Subsequently, players walk with the new ball to the cone and place the ball on it.
• They both walk back to the centre and finish back-to-back.
• Optionally, this can be done in relay form or multiple times in succession.

• Player A passes the ball to Player B.
• Player A runs deep to the first cone (running path).
• Player B passes back to Player A and moves quickly towards the circle (short quick action).
• Player A returns the ball to Player B.
• Player B receives the ball on the forehand and turns away over the backhand of the opponent (cones).
• Player C sprints towards the top of the circle (timing).
• Player B passes to Player C, possibly with a backhand sweep pass.
• Player C receives the ball, brings it into the circle, and finishes.

• Perform two actions, keep the ball under control, and finish.

• Player A maneuvers through the cones.
• Player A delivers a firm and accurate pass to Player B.
• Player A moves away from Player B.
• Player B passes back to Player A, who receives the ball on the move.
• Player A takes the ball into the circle and finishes.

• Ensure quick, firm, and accurate passes.
• Receive the ball while moving.
• Maintain speed throughout the exercise.
• Optional: Add a defender in the circle for additional challenge.

• Depending on the level, the playing field can be set up larger or smaller. It can also be executed in mirror image, possibly with finishing on the backhand.
• The ball starts with the red player. The white player runs back to offer themselves and receives the ball.
• Upon receiving, the white player accelerates with the ball to the side where the blue player has positioned themselves.
• The red player forms the tip of the triangle backwards and receives the ball.
• The blue player runs deep away and the white player moves to the top of the circle.
• The blue player receives the ball and passes it to the player at the top of the circle who scores.

• Accelerate upon receiving.
• After a passing action, follow with a running action.
• Maintain a high ball tempo.
• Observe what happens and anticipate.
• Seek eye contact.
• Optionally expand to situations such as 3 versus 1, 2 versus 1, or 3 versus 2.

• 1 team to the right of the circle
• 1 team to the left of the circle

• One player from each team will stand at the blue pot and on the 23 meter line at the orange pots.
• The rest of the teams start at the red pots.
• The ball passes through a push from the red to the blue and from the blue to the orange pots.
• When the player at the orange potty receives the ball, this player dribbles until he is in the circle and then finishes on goal.